האימון היומי

האימון היומי

Strength

E2.5mom for 5 Sets: 3-3-3-3-3+ Back Squat Build to 87% On the Last Set try for more than 3 Reps if possible

Metcon

For time: 10-12-14-16-18-20 Burpees 12 Heavy wall balls 10-12-14-16-18-20 BB Push press 115/75 lbs 12 RKS

Strength

15 minutes to work 1st: Bench Press 5-5-5-5-5+ (Build to 80%, for 5 or more Reps) 2nd: 5 Weighted Pull Ups 3rd: 30sec Ab/Core

Metcon

EMOM for 21 min: 1st- 10-12 Ball slams 2nd- 10 KB snatch (5 each hand) 3rd- 100m run

Conditioning Class

16min EMOM: A) Max Cals Row B) Max Reps of Man Makers @ 2xDBs C) Max Cals Row D) Max Reps DB Lunges 16min AMRAP: 200m Run 7 Hang Clean & Jerks w/2xDBs 25 Air Squats

Skill

Bar muscle up

Metcon

For Time: 1000-800-600-400-200 Row 10-12-15-18-20 C&J 135/95 lbs 10-12-15-18-20 Burpees over the bar

Conditioning Class

E5MOM for 40mins: 400m Run 20 D-Ball Thrusters @ 20/10kg 10 Burpees over the D-Ball

Weightlifting

E1.5mom for 9min: 1 Power Snatch+ 1 Hang Snatch @ 70-80%

Metcon

In teams of 2: 18 min AMRAP Partner 1: 400m run Partner 2: AMRAP 6 Power snatches 135/95 lbs 12 DB Overhead lunges 15 T2B Switch when P1 returns from 400m run

Conditioning Class

4 stations, 2 rounds. Each station is 4 min: 4 min AMRAP 20 Front rack KB lunges 15 RKS 10 Burpees 4 min AMRAP cal row 4 min AMRAP 10-15-20-25-30... Push ups Air squats 4 min run

Strength

Emom for 12min: 1st: 8 1-arm DB Bent over Row 2nd: 5 1-arm \"Heavy\" DB Push Press *Hold for 1 second at the top* 3rd: 8 1-leg Hip Thrusts w/ KB or DB

Metcon

4 Rounds for time: 25/20 Cal row 25/20 C2B pull ups

Conditioning Class

E6mom for 36min: 500m Row 20 KBS @ 24/16kg 60 DU

Metcon

2 Rounds for time: 34 Push-ups 100m run 34 Deadlifts 135/95 lbs 100m run 34 Box Jumps 100m run 34 Clean and Jerks 135/95 lbs 100m run 34 Burpees 100m run 34 Wall-Balls 100m run 34 Pull-ups 100m run

Metcon

In teams of 3, one works at a time: 300m sled push 120 Shoulder to Over head 95/65 lbs 60 Burpee pull ups 120 Shoulder to Over head 95/65 lbs 300m sled push

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